Sleep vs Mental health

Woke up on the wrong side of the bed? Sleep and Mental health have a vital connection you need to know about.

We are well aware of the results of chronic poor sleep, we know that we need proper sleep but are you aware of the mental impact poor sleep has?

Quality sleep plays a critical role in our general well-being from mood regulation to cognitive function.

Why is sleep important?

Sleep is not just a form of rest. Sleep is a complex physiological process where our bodies and minds recharge and reset.

During sleep our body cycles through four different stages that all impact your brain waves, muscle relaxation, recovery, and breathing.

During sleep, our brain consolidates memories, repairs tissue and muscle, regulates hormones, and grows bones. Many of our body’s hormonal regulations are dependent on our sleep cycle and a destructive sleep cycle will lead to irregular hormonal cycles throughout the body.

Poor sleep will lead to cognitive difficulties and can cause difficulty in concentration, making decisions, and problem-solving and can lead to impaired emotional regulation, mood swings, irritability, and anxiety.

The stages of sleep:

Awake:

The first stage of sleep is when we are just about to fall asleep. During this stage, our breathing slows down and our muscles begin to relax.

Light:

During this stage our heart rate slows down even further, there is no eye movement, and our body temperature drops.

This stage usually comprises the largest amount of time during a night's sleep.

Light sleep should be 30-64% of your total sleep.

During light sleep, your brain processes memories and facts and cellular rest and repair take place.

Deep:

During this stage, our heartbeat and breathing are at the slowest rate. The body is fully relaxed and certain brain waves are present that promote the strengthening of the immune system, tissue repair, and growth.

Deep sleep should be 16-33% of your total sleep.

During deep sleep, the body will boost the immune system, repair muscles and tissue, and

increase energy reserves for tomorrow.

REM:

This stage stands for rapid eye movement. During this stage rapid eye movement happens, and your breathing and heart rate increase.

REM sleep should be 21-31% of your total sleep.

During REM sleep we dream. It also plays an important role in learning, memory function, and helping the brain consolidate and process information.

During a night of sleep, we usually cycle through 4-5 cycles of sleep.

For a proper night's sleep, we need to cycle through all the different sleep stages, thus the amount of time we sleep is essential for this to happen.

What is the link between sleep and mental health?

Now that you have an overview of the different sleep stages and the importance of each, let's connect the dots.

Each stage of sleep leads to different amounts of activity in the brain to help with better thinking, learning, and memory, thus each stage has a significant role in brain health.

During sufficient sleep, especially rapid eye movement (REM) sleep, the brain processes emotional information. The brain will evaluate and remember thoughts and memories. Studies indicated that a lack of sleep will lead to insufficient processing and can be harmful to the consolidation of positive emotional content.

Therefore, a lack of sleep will lead to insufficient cycling through each sleep stage, thus the brain processes connected to each stage will suffer. Processing of emotional information will be incomplete and may lead to anxiety, stress, and mental distress.

Traditionally, studies would refer to mental health conditions being the cause of sleep-related problems, however, recent studies implicate that the lack of proper sleep can also lead to mental health conditions developing.

Not only does the brain process during sleep play a role in mental health, but also the hormonal regulation associated with proper sleep. Our whole body’s hormonal regulation (endocrine system) is interlinked. One thing leads to another and the secretion of one hormone induces the secretion of another and inhibits the secretion of the next. 

Also, our body has a clock, called the circadian rhythm, that works in 24-hour cycles. Our circadian rhythm is influenced by light and dark, thus sunset and sunrise. Our circadian rhythm influences our sleep patterns, hormone release, appetite, digestion, and temperature.

If we have an improper sleeping schedule, we disrupt our circadian rhythm. And because our body works in a cycle and is interlinked, our hormone release, appetite, and digestion will also be impacted.

How to regulate your sleep schedule:

Since learning about the importance of sleep, I prioritize my sleep schedule above all else. I have noticed a significant improvement in my stress level, ability to process information during the day, cognitive clarity, and reaction to emotional stimuli.

Here is what you can do to maintain proper sleep:

• Go to bed at the same time every evening and wake at the same time every morning.

• Avoid electronics at least 30 minutes before bed.

• Avoid having your last meal of the day after 8 pm.

• Avoid having stimulants such as coffee first thing in the morning, this gives the brain and body the time it needs to cycle through the hormonal processes that should happen early in the morning.

• Ensure the bedroom is pitch black and dark when you sleep.

• Open your windows and blinds first thing in the morning. (Remember, the body’s clock works with light and dark.)

• Avoid daytime napping if your sleep schedule feels interrupted.

Tips to try:

• Make sure the room is cold and wear socks to bed.

• Open the windows for fresh air.

• Have a glass of milk before bed. Milk contains small amounts of melatonin, which aids in inducing sleep.

• Listening to white noise.

Sleep plays an enormous role in maintaining crucial physiological processes in our body and mind, highlighting how important it is to maintain a sleep schedule. 

Try focusing on maintaining a proper sleep schedule and see if you notice any differences.